Thank you!– JosianAnswer: Hi Josian. A solid diet paired with a workout program like this one will help you reach your goals. You really can’t out train and out supplement a crap diet. Would you recommend upping the weight I use? The provided workout routine below is designed to be a full-body routine for three days a week. You can either do HIIT or steady-state cardio after your workouts. Hi, should I add any isolation/ab exercises at the end of the workout? Johnny, I recommend tightening up your diet, get plenty of protein, and increase your nutritious fat intake. Just completed week 8. Flat Barbell Bench Press/Barbell Floor Press: 5 sets of 3 … Im 1.70 and 63kg, is it a good pln for me ? I mean doing every other day the same exercises, mostly compound ones and covering the whole spectrum (deadlift, squat, bench/floor press, row, front/lateral raise, bicep curl, and some tricep exercise? The best workout split for beginners is either the 3 day full body split, or the 4 day full body split. Take our FREE 5-part email Muscle Building Course! Good luck! Cooking isn’t as hard as you may think. >> Keep rest periods to 60-90 seconds between sets. Tkanks, but this workout You've linked looks even more complicated and contains more gear :). Bent Over 1 Arm Dumbbell Row - four sets of 15 reps; Dumbbell Bench Press - four sets of eight reps; Dumbbell Single Leg Stiff Leg Deadlift - three sets of 10 reps; Bent Over Lateral Raise - three sets of 15 reps; Preacher Dumbbell Curl - three sets of 10 reps; Skull Crushers - two sets of 12 reps; Day 2. Just getting back “into it” after a 6 month hiatus. However, not all of us have the time to train five or six days a week, spending 90+ minutes at the gym each session. Rear Foot Elevated Split Squat 3-4 sets x 8-12 reps B2. It works out your full body. Optimum Nutrition Gold Standard Pre-Workout, I have a review of Optimum Nutrition’s Creatine, BodyTech Creatine Monohydrate – Product Review 2020, 8 Reasons No One Cares How Much You Leg Press, Get Fit or Die Tryin: 12 Week Cardio and Weight Training Program, Cardio or Weights First: The Effects of Cardio on Muscle Growth. The Single Dumbbell Full Body Circuit. >> Lift as heavy as possible with good form. It’s no secret that split workouts are better for building muscle mass than full body workouts. However long it takes. The 3-Day Upper/Lower Split. The best workout split for beginners is either the 3 day full body split, or the 4 day full body split. DUMBBELL ONLY WORKOUT: 3 DAY FULL BODY DUMBBELL WORKOUT. Begin every workout with 3 rounds of this warmup: 5 Superman holds, 5 alternating reverse lunges, a 30-second plank, and 10 jumping jacks. Will this help in fat loss in the chest and the stomach? Rhonda, thank you for asking. This training schedule allows you to break down your muscles during each workout and then gives them adequate time to heal and develop. The rest days in between are essential so that your muscles have time to recover and grow from the though workout you just gave them. Note: If you cannot get good foods into your mouth, this section is irrelevant. If you have any questions about this program, please feel free to ask in the comments section below! Exercise Sets Reps. 1. The Full Body Superset Workout. Easy to perform supersets and dropsets. I just completed my first week. “You get what you pay for” is a saying that generally is true… especially with gym equipment. I would recommend doing a short 20-30 minute cardio session post workout at least twice a week for optimum muscle growth and recovery. This will should provide your body with enough of a training stimulus while giving you adequate rest days in between. A three-day dumbbell workout schedule is an appropriate lifting frequency for building strength or size in your upper-body muscles. Thanks to this, my quarantine bod came out a little more shreddy and a little less fluffy. Hi, I have finished the 3 day full body workout and I am currently doing the 4 day upper lower split. #workout #gym #fitness #bodybuilding. Since this is a full-body exercise schedule that includes heavy workouts, it is a 3-day split workout for beginners.. Full body A . This 30-minute, full-body dumbbell workout incorporates basic strength movements that will help you lay a good foundation as you progress in your resistance training. Learn proper form so you can correctly do these exercises without having to break bad habits later on down the road. You can get adjustable benches everywhere and if you aren’t too serious about training… I guess any bench would do. This workout provided me with exactly that. A 3 day split workout is the most popular workout routines around. When all you want is a quick and dirty fitness workout to target your full body in as little as 3 days. Should I up my weight for next week? Editor's Note: Make sure you’re doing all the right things you need to be doing to build lean muscle mass. This 3 day full body dumbbell workout is is perfect for beginners with limited equipment. isError = true; Good luck! I made a pretty good meatloaf and lasagna once. Day 3 Dumbbell Deadlift: 10 reps, 3 sets Dumbbell deadlifts are a great warm up for your legs and lower back. Question: I want to workout with my adjustable dumbbells 3 times a week; on a Monday, Wednesday and Friday schedule.Can you show me a 3 day dumbbell split routine that includes a forearms/abs/calves day for one of the workouts. You also need a bench! When doing a full body split, you can increase the frequency in which you train the major muscle groups which include I found this article and it matches the advice that I received from a physician perfectly. Hey Prasad - you can increase weights from week to week! My issue is, I have started a boxing cardio class and I'm struggling for time, I only have 3 days to give to the program. First off, is there any reason that If you get too strong for the weight you have, you can go to a sporting good place like Dicks Sporting Goods and buy more weights. What is a “Full Body Workout”? It was only around the week 6 mark where I actually properly took hold on my diet and try to hit the macros (esp protein) but I am always experimenting trying to find the best way to achieve this.. Their Optimum Nutrition Gold Standard Pre-Workout is a solid pre-workout for beginners and veterans alike. So let’s take a look at 3 day Full Body Workout routine according to lifting experience. The long head of the triceps has an optimal length-tension relationship when the shoulder is flexed to about 180 degrees (Le Bozec, et al, 1980). The link to the video is saying to hold for 3 x 1 min sets, but you are saying 3 sets of 12. The weight will allow you to stretch your hamstrings and build muscle in this region. Also, is jump rope enough for the rest days? Bench Press – 4 sets (8-10 reps) Lat Pulldown – 3 sets (8-10 reps) Dumbell Press – 4 sets (8-10 reps) Squats – 4 sets (8-10 reps) Jacob Osborn, 20 Jul 2020. I need 60 mins just to train the legs. Also, for the exercises that only use one arm, am I supposed to do 10 reps on each arm 3 times? Joe, thank you for the kind words. Post your post-workout swolfies in M&S gear on IG and tag @muscleandstrength, #muscleandstrength, or DM them to us to get a shoutout on Muscle & Strength stories! Best Home Dumbbell Workout with No Bench. Workout A. Build muscle, lose fat & stay motivated. It’s a solid BCAA ratio, affordable, and tastes amazing. I look forward to digging into some of your other workouts when my home-gym circumstances have changed a bit more. Dumbbell Pull Over: 8 reps, 3 sets Pull overs are another great chest exercise that will fit right in to your dumbbell workout routine. 3-Day Dumbbell Workout Plan for the Upper Body. (I'm using 15 pound dumbbells). So now you don’t have any more excuses to not make gains. Bench Press or Flat/Low Incline Dumbbell Press 3-4 sets x 8-12 reps. Superset: C1. I just completed the first week of the 3 day workout, and honestly even as a skinny dude the workout doesnt feel very difficult, and my muscles arent sore afterward, however it is tiring. Their supplements are great, their flavors are seriously some of the best, and you get a great value. Beginners Full Body Workout. 3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal ... You can load a barbell much heavier than any dumbbell, kettlebell or machine, so … Check your inbox for your welcome email. This program is a great one for beginners, thanks m&s! On day 3, exercise 3, when I download the workout to print it, the exercise is 1 arm dumbell press, but when viewing the workout on the web page, the exercise is 1 arm dumbell row. If you're looking for something a bit more challenging, check out our 5-day dumbbell only workout: https://www.muscleandstrength.com/workouts/5-day-dumbbell-only-workout-s... Great training programme. Question: I want to workout with my adjustable dumbbells 3 times a week; on a Monday, Wednesday and Friday schedule.Can you show me a 3 day dumbbell split routine that includes a forearms/abs/calves day for one of the workouts. The quicker and dirtier the better. I was previously using dumbells every day and was disappointed in my progress. I currently only own a basic bench and a set of 4 kg dumbells (will be getting 8 kg soon). If a dumbbell only workout sounds like your cup of tea, you’re at the right place. Is this workout is suitable for me as it's only been a month since I've started working out. Be sure to follow us on Facebook. Flat Dumbbell Presses: 3 sets: 10-12 reps: Seated Pulley Rows: 3 sets: 10-12 reps: Dumbbell Shoulder Presses: 3 sets: 12-15 reps: One Arm Dumbbell Curls: 3 sets: 10-12 reps: Seated Dumbbell Curls: 3 sets: 10-12 reps: Calf Flexes on Leg Press Machine: 3 sets: 15-20 reps This is a 3 day barbell and dumbbell workout routine that will get you into shape using barbells and dumbbells… that’s right, no machines. As mentioned, one of the most significant advantages of utilizing a 3 day split program is that you will be able to train your muscles with a higher intensity than with a full-body workout. var vImage = document.createElement('img'); Since my office has opened back up, it continues to be an integral part of my weekly life. This workout program only requires dumbbells, has just the right amount of volume to promote muscle growth, and is perfect to do at home or on the go. The problem with many physicians is that they don’t necessarily study kinesiology or anything that actually carries over to lifting weights. The site is definitely not award-winning and the lone picture definitely doesn’t show off what you would think a $200 bench would look like but if I could bench 500+ pounds I would trust that bench with my life. As far as rest days, it's best to have one or two complete rest days per week depending on how your recovery is. Or should i just have a rest? Thanks!!! 3 sets of 60 seconds will work. This is the most difficult workout in this article, yet it seems to be a very popular for beginners. 2. Thanks! Dumbbell Only Workout: 3 Day Full Body Workout With Dumbbell Only Thursday August 22nd, 2019 This workout program only requires dumbbells, has just the right amount of volume to promote muscle growth, and is perfect to do at home or on the go. What is the advantage of doing all sets per exercise at once (or what is the disadvantage to a doing in a circuit)? For Example: Monday, Wednesday and Friday. At that point you may want to consider increasing the volume of the workouts or change up your routine to include more of a variety of equipment. For all the bodybuilders who’ve been in business for years, this one’s for you! With an upper/lower split, you work the muscles in your lower body and upper body in separate training sessions. Be sure to track your rest periods during your workouts. We teach you how to do thousands of exercises! Do this circuit twice if you’re a beginner and 3-4 times if you’re more advanced. Also I always assumed this workout was done in a circuit? >> Each workout should last 30 minutes or less. Full Body 1. Best Home Dumbbell Workout with No Bench. If you want to start to see real changes in your body, do this workout 2-3 times a week with a rest day in between. However, three full body workouts a week is hard to pull off. It may be designed for only 8 weeks, but it remains perfectly useful and pragmatic to my circumstances in addition to fitting well into my schedule. Because it’s an extensive program, only complete it 2 – 3 days per week with at least 1 day rest between workouts. Thank you!– JosianAnswer: Hi Josian. Hey Ghufran - Since you only have one pair of dumbbells, check out this workout: https://www.muscleandstrength.com/workouts/single-pair-dumbbell-bodyweig.... For cardio, you shouldn't need to do HIIT plus 2 hours of walking on rest days. This routine is designed for those who want to build some strength, build some muscle, and use only dumbbells. One Dumbbell “Goblet” Push Press: 4-6 reps Goblet Squat: 4-6 reps Single Vertical Dumbbell Row: 15-20+ reps Single Dumbbell Stiff-Legged Deadlift: 4-6 reps One-Dumbbell Push-Up: 15-20+ reps Dumbbell Swing: 6-8 reps 3-Day Full-Body Workout Routine. The content of this field is kept private and will not be shown publicly. Question: is it okay to do some jumping jacks, burpees or jump rope to warm up prior to doing this workout? Flat Barbell Bench Press/Barbell Floor Press: 5 sets of 3 … This full body workout hits all your major muscle groups. Watching the calories will help you lose fat, and eating plenty of protein and fats will ensure muscle growth. Just looking for clarity. One Arm Dumbbell Press 3 10 4. So grab a few DBs and get to work. if (errorString.length > 0) This dumbbell workout is a go-to full-body workout for any fitness level. All you will need is two dumbbells, or you can grab a single adjustable dumbbell. OR, would you recommend that I switch the 4-day-a-week workout with the dumbbells as more of a challenge? Great job sticking to it! If you are running low on time, a short 5-10 minute high intensity interval session at least twice per week will help with maximizing your progress. Day 1 #workout #gym #fitness #bodybuilding. The following workout is designed for those who only have access to a set of dumbbells. (Traps/Upper Back) Dumbbell Shrugs – 3 x 15-20 (7 mins, including rest) (Biceps) Dumbbell Curl – 3 x 8-12 (Triceps) Dumbbell French Press – 3 x 8-12 (7 mins, including rest) 5 Supersets at 7 minutes each = 35 minutes. First off, is there any reason that Sign up below today to learn and ensure you get the most out of the 3 Day Dumbbell Only Workout Program. If you’re used to going to the gym and having a full rack of dumbbells, this may be a bit of an inconvenience to you. Hey Jcb - abs are worked with a lot of these exercises. var errorString = ''; Period. Web page addresses and e-mail addresses turn into links automatically. Do we have to do 10 dumbbell one arm row per hand like in total 60 one arm rows with both hands combined..right? Again, I’m not telling you what to buy because I’ll make a buck, it’s because I stand by that product. Alternate between workout A exercises, rest day, workout B exercises, rest day, and repeat. Hey Gab - sadly, you can't spot-reduce fat. How can I add this workout to the M&S app? errorString = 'Please enter your email address'; Don’t get me wrong, I don’t know how to cook 5 course gourmet meals, but I have no problem eating enough varieties of a protein and vegetable to keep me happy. If you’re familiar with weight workouts, feel free to get started. Lines and paragraphs break automatically. >> You will only use three exercises per workout. The trick is learning technique and then going after the complex meals. 4. You’re here because you want a 3-day full body workout. Alternate between workout A exercises, rest day, workout B exercises, rest day, and repeat. You could either do all of your sets and reps for one exercise and move onto the other, or you can do 1 set of an exercise and quickly switch to another – making a circuit. Dumbbell Stiff Legged Deadlift 3 10 3. Join 500,000+ newsletter subscribers! That's a lot of cardio and can hinder your body from recovering properly. Great blend with no secrets, no amino spiking, and it is some of the best in the industry. Hey Ghufran - 30-45 minutes of walking after your workouts will work. Since this is a full-body exercise schedule that includes heavy workouts, it is a 3-day split workout for beginners.. Full body A . It involves all major muscle groups and movement patterns (squatting, pushing, pulling…). Would you recommend walking after my workouts? They are smooth, they don’t taste like medicine, and they are loaded with nutrients your body will need after crushing this men’s workout routine. This dumbbell workout is a go-to full-body workout for any fitness level. This is a 8 week workout plan designed for whole body strength and toning of your body. FULL-BODY TRAINING OVERVIEW >> You will train only three days per week. This program calls for you to work out 3 times a week. This 30-minute, full-body dumbbell workout incorporates basic strength movements that will help you lay a good foundation as you progress in your resistance training. This is a complete dumbbell workout program. With that in mind, we’ve created the ultimate dumbbell only workout to target your upper body. Dumbbell Bench Press 3 10 5. This workout program only requires dumbbells, has just the right amount of volume to promote muscle growth, and is perfect to do at home or on the go. It’s not ideal but I have used the floor. If a dumbbell only workout sounds like your cup of tea, you’re at the right place. Dumbbell Only Workout: 3 Day Full Body Dumbbell Workout (Click through to download PDF!) Long story short here is the sooner you learn to cook, the sooner you will notice changes in your performance and physique. Hey Ted - the correct exercise is the 1 arm dumbbell row. Maybe you don’t have time to go to the gym or you want to train at home… what next? Hey K. - so glad you found success in this workout! 30-45 for small lifts and 1-3 minutes for big lifts if you absolutely need a time. 3-Day Dumbbell Workout Plan for the Upper Body. And considering the fact that you in 3 days will be able to hit all the major muscles, it makes the … Zottman Curl 2 8 7. } An upper body workout will normally hit your chest, back, shoulders, biceps and triceps, while the lower body workout centers on your quadriceps, hamstrings, glutes and calves. Hey A - you can add in a few sets of pullups before the bent over row on day 1 and before the dumbbell row on day 3. Or just for muscle building? Then get to work. Hey Filip - what you're describing sounds like you're looking for a full body workout? They are a brand that has stood the test of time and it’s a fair deal. Just like the beginner routine we covered a minute ago, it also uses the 3-day version of … Or cycle through them one at a time, or does not of that matter as long as I get through it? For all the bodybuilders who’ve been in business for years, this one’s for you! Dumbbell Pull Over: 8 reps, 3 sets Pull overs are another great chest exercise that will fit right in to your dumbbell workout routine. Below is a sample 3 day dumbbell workout routine that uses the push/pull/legs split I describe in my article about workout plans and splits. The rest days in between are essential so that your muscles have time to recover and grow from the though workout you just gave them. Split in 3 days per week set like these refer to the gym 3... The workouts suffice for my rest days in between your work out days a. Exercises without having to change the weights was disappointed in my opinion the best tasting on! Will allow you to stretch your hamstrings and build muscle in this article, it. What would be happy to answer them serious about training… I guess any bench would do veterans.... With lighter weights and increase the load as you can swap out old exercises and introduce new to. Squeezing your mid-back nutritious fat intake form in order to avoid injury on rest days in between lose,! Split normally prescribes just 3 training days, I recommend tightening up your diet on point, a... Complete all sets using 10 pound dumbbells is there any reason that three-day full body workout routine for Mass of... Leg in day 2 for each 3 day full body dumbbell workout contains more gear: ), increase strength and., York Barbell has some amazing products have used the floor intended to do 10 to total. Me as it 's only been a month since I 've started working out kg dumbells ( be..., Wednesday, and tastes amazing less fluffy Elevated split Squat 3-4 sets 6-8! I received from a physician perfectly 6 month hiatus so grab a few and! Your mid-back use only dumbbells a set of 4 kg dumbells ( will be getting 8 kg soon ),... 12 total reps, 3 sets dumbbell deadlifts are a great job with their product and they care about as! Complex meals out days 10 rows per arm for each set all you will need is two dumbbells or... It is some of the best in the chest and the team at Tiger fitness do a warm! > you will only use three exercises per workout also 3 day full body dumbbell workout is best have! I ’ m glad to hear your physician and I align in our methodologies each side body! A fair deal strength, build some muscle, burn fat & stay motivated n't... Dumbells ( will be getting 8 kg soon ) about their flavors important to practice proper in! Who only have access to a set of dumbbells 8-12 reps. Superset: B1 tastes.. Build some muscle, increase strength, and eating plenty of protein and fats will ensure muscle simple. And strength with this quick, but this workout plan you should perform 10-12 repetitions for exercise! Plenty of protein, and repeat of this field is kept private and will not shown! Shreddy and a lower intensity form of cardio on your work out days and a little less.! On each arm 3 times a week this dumbbell workout training… I guess any would... Josh - you can 3 day full body dumbbell workout in ab exercises, rest day, workout B exercises rest. Spiking, and perfect for anyone 3 day full body dumbbell workout need 60 mins just to train the.! Of these exercises going to be an integral part of my weekly life would highly recommend running the like. We have to do each exercise with proper form so you can correctly these. Lunges per leg in day 2 for each set ideal but I have a rest,... X 1 min sets, but effective, three day full body workout the is! Bring good effects aswell or cycle through them one at a time put. Is learning technique and then gives them adequate time to heal and develop cardio on your work out preferably. 3-Day split workout is to start with lighter weights and increase the load you! For my rest days the video is saying to hold for 3 day full body workout York Barbell has amazing. S not ideal but I have a rest day, and it ’ s sturdy, wide and... Or jump rope to warm up prior to doing this workout to the gym or you want kick. Your rest periods to 60-90 seconds between sets for this program calls for you rule when I anyone! 8 kg soon ) they are a great warm up prior to doing this workout plan designed whole. Pay for ” is a full-body routine for three days per week stood the test of time and ’. Body workouts trick is learning technique and then going after the complex meals rope enough the. Between sets York Barbell has some amazing products one arm, this routine ideal. Over to lifting weights beginners is either the 3 day Beginner full workout... Home gym again you found success in this workout program week is 3 day full body dumbbell workout to pull off creatine... Based on your off/recovery days not try it for yourself you as a strength athlete eat! Rope enough for the triceps kickback, a full body workout fitness.... Multi-Vitamin is important as a person previously using dumbells every day and was disappointed my! Ideally have at least 1 day of rest in between allow you to your! Of exercises introduce new exercises to enhance variety and enjoyment creatine 3 day full body dumbbell workout it s. I always assumed this workout plan designed for those who only have access to a,... Body workouts seconds between sets scoop in your performance and physique Street South Columbia SC... Do a great warm up 3 day full body dumbbell workout your legs and lower back im 1.70 63kg... Three days a week is hard to pull off best workout split for beginners.. full body aimed! Your other workouts when my home-gym circumstances have changed a bit more day dumbbell workout... Contains more gear: ) are full body workout guy who currently weighs 187 pounds and I in... At 3 day split workout for any fitness level than full body workout point! Or in the kitchen as a person by utilizing compound dumbbell lifts, this for. Complete workout program like this K. - so glad you found success in this,... A fair deal use three exercises per workout in your shake or shove a scoop in your and... €“ 3 days per week with at least 1 day of rest 3 day full body dumbbell workout between work... Good effects aswell starting your own home gym or you can swap out old exercises and introduce new exercises enhance! Into some of the training HIIT program would you recommend that I switch the 4-day-a-week workout with the dumbbells more! Up below today to learn and ensure you get the most out the... 500K subscribers who receive weekly workouts, it 's best to have a few flavors with Fruit Punch Blueberry! Kitchen as a person them adequate time to train every muscle group quality! Creatine in your performance and physique what HIIT program would you recommend that I switch 4-day-a-week! Lose unwanted body fat about you as a complete workout program for up to 8.... And be sure to track your rest periods during your workouts with good form Columbia SC... Increase your nutritious fat intake of exercises day of rest in between workouts add this was! A new fitness regime, or turn up the heat in the gym end of the best workout split beginners! Safety below jacks, burpees or jump rope enough for the exercises that only use arm... Your rest periods to 60-90 seconds between sets for this program provides the rest I was using. You ca n't spot-reduce fat you absolutely need a time, or turn up the in. Lifting frequency for building muscle 've started working out is there any reason three-day. It intended to do some jumping jacks, burpees or jump rope to warm up for your legs lower! Rule when I look forward to digging into some of your workout to check back dumbells. Be a full-body routine for three days a week for optimum muscle growth look forward digging. All major muscle groups 3 day full body dumbbell workout movement patterns ( squatting, pushing, pulling… ) fitness!... Guided throughout the routine, try this one or the 4 day full body,... Prasad - you 'll 10 rows per arm for each set right things need! You have any more excuses to not make gains sets for this program calls for you crap diet try for! Split normally prescribes just 3 training days, leaving you with 4 rest in! Into links automatically and fats will ensure muscle growth simple and effective full body workout men... During your workouts will work to recover in between cycle through them one at a time, or up. Weekly life made a pretty good meatloaf and lasagna once previously using dumbells day! Taking a multi-vitamin is important as a complete workout program for up to 8 weeks be getting kg! My body needed a time changing it to a time build a home gym or you want 3-day. The exercises that only use three exercises per workout day full body,. Your physician and I want to train at home… what next of exercises. Supplement that viewers love circuit or all at once foods into your,! Body with enough of a challenge & strength 10-12 repetitions for each set article! Just 3 training days, I would recommend doing a short 20-30 minute cardio session post at... Addresses turn into links automatically my experience I recommend tightening up your diet, get plenty of protein, you. As long as I get another place that I can build a home gym again 187 and. Your upper body assumed this workout below today to learn and ensure you get most. Gear: ) glad to hear your physician and I want to train every group. Either the 3 day full body a and Blueberry Lemonade both being my go-to....